Kudya kopatsa thanzi sikungokhala kochepa chabe, komanso maso okonzedwa bwino. Chakudya chomwe timayika m'mbale zathu tsiku lililonse chimatsimikiziranso kuchuluka kwa ma hydration a diso, chifukwa chake ndikofunikira kwambiri kuganizira za mchere ndi mavitamini onse ofunikira.
Ndikoyenera kuphatikiza nsomba mu menyu, chifukwa amapereka omega-3 mafuta zidulo zofunika masomphenya oyenera. Iwo ali ndi udindo wopanga ma photoreceptors ndi minofu yamanjenje mu retina ya diso. Kuti muwonetsetse gawo lawo labwino kwambiri, muyenera kufikira nsomba kapena mavitamini mu makapisozi. Ndi zinthu zina ziti zomwe zimafunikira kuti muwone bwino?
Anthocyanins
- Zinthu zomwe zimapereka mtundu wamaluwa ndi zipatso, zimalimbana ndi kutupa, mabakiteriya, zimateteza mitsempha ya m'maso ndikulimbikitsa kupanga rhodopsin, yomwe ndi chithunzi cha retinal pigment. Kabichi wofiira ndi zipatso monga yamatcheri, yamatcheri wowawasa, chokeberries, currants, sitiroberi ndi plums ali ndi zambiri.
Mavitamini A, C ndi E
Mavitamini omwe amatengedwa mwachindunji kuchokera ku chakudya ndi abwino kwambiri pa thanzi lathu. Mavitamini A, C ndi E, omwe amakhala ngati antioxidants omwe amalimbana ndi kupsinjika kwa okosijeni, ndi ofunikira kwambiri kwa maso.
- Kuperewera kwa Vitamini A kungayambitse khungu la usiku, lomwe limadziwikanso kuti khungu la usiku. Yachiwiri kuopseza ndi youma diso syndrome, mwachitsanzo otchedwa. xerophthalmia. Tiyeni tiyesetse kukhala ndi zakudya zokhala ndi beta-carotene m'mbale yathu tsiku lililonse, kuphatikizapo: chiwindi, sipinachi, kaloti, broccoli kapena dzungu.
- Kumbali ina, kusowa kwa vitamini C, kuwonjezera pa kupangitsa matenda, kumawonjezera chiopsezo cha ng'ala. Zipatso za citrus ndi currants ndizodziwikiratu za vitamini C, ngakhale kuti zimapezekanso m'chiuno, maapulo, mphesa, katsitsumzukwa, broccoli ndi tsabola wofiira.
- Mavitamini omalizira omwe ali ndi mphamvu yowonjezereka pakuchita bwino kwa maso ndi vitamini E. Chochita chake chachikulu ndikuchepetsa ma free radicals. Tikhoza kuzipeza mu mtedza, amondi, nyongolosi ya tirigu, margarine, mpendadzuwa, chimanga kapena mafuta a soya.
Zosakaniza zamchere
- Kutengedwa pafupipafupi zinki amachotsa kukwiya kwa maso. Chifukwa chakuti imagwirizana ndi vitamini A, imatsimikizira kugwira ntchito bwino kwa macula, omwe ali pakatikati pa diso. Mcherewu umapezeka mu mkaka wosakanizidwa, chiwindi, mazira, mbewu za dzungu, nyemba ndi mkate wamba.
- Manganese amasesa ma free radicals m'thupi. Kuti muwonjezere manganese, tikulimbikitsidwa kudya mizu ya parsley, beets, kolifulawa ndi njere za mpendadzuwa.
- Mkuwa bwino masomphenya. Amapezeka mu mtedza, ma avocados ndi nsomba zam'madzi.
- Selenium amateteza maso ku mapangidwe a shuga retinopathy. Kuperewera kwa selenium ndikosowa, kuti mupewe, muyenera kufikira mpunga wa bulauni, katsitsumzukwa, mazira ndi anyezi.